Your Essential Glycemic Index Food Guide

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

In part two of my look at the glycemic index (GI), I examine a list of common foods and what their measurements are on the scale. This will give you an idea of what foods are more healthful based on the GI than other foods.

Here is a list of common foods in a few groups. “High” GI scores fall between 70 and 100. “Medium” scores are 50 to 70, and “Low” scores are below 50. Low is considered better, as these foods will have a less dramatic impact on your blood sugar levels.


— High: glucose
— Medium: honey, sucrose (table sugar)
— Low: fructose


— Low: whole milk, skim milk, all types of yogurt


— High: watermelon
— Medium: Raisins, mango, orange, pineapple
— Low: grapefruit, peach, pear, apple


— High: baked potato
— Medium: beets, new potato, sweet corn, sweet potato
— Low: carrots, green peas


— Medium: green pea soup, black bean soup
— Low: soy, lentils, cooked beans, baked beans, chickpeas


— Low: spaghetti, whole-wheat spaghetti


— High: corn chips, soda crackers, jelly beans, rice cakes, French fries, pretzels
— Medium: potato chips, popcorn, power bar, rye crisp bread, chocolate bar, corn chips
— Low: peanuts


— High: instant rice, millet
— Medium: brown rice, white rice, “Stoned Wheat Thins,” rye crisps
— Low: barley, converted rice, bulgur


— High: “Corn Flakes,” “Rice Krispies,” “Grape-Nuts” flakes, “Total,” “Cheerios,” “Puffed Wheat”
— Medium: “Special K,” oatmeal, cream of wheat, “Grape-Nuts,” “Shredded Wheat”
— Low: “All-Bran”


— High: Kaiser roll, bagel, white bread
— Medium: sourdough bread, whole-wheat bread
— Low: whole-grain pumpernickel

See Glycemic Index and Glycemic Load for 100+ Foods: Cheat Sheet for Diabetes here!